How to Increase Walking Speed

Walking is a low-impact, accessible form of exercise with tons of health benefits, from boosting cardiovascular fitness to enhancing mental well-being. Increasing your walking speed can enhance the benefits—such as calorie burning—and help you reach your fitness goals. Here’s expert advice on how to increase your walking speed and improve your overall health and fitness.

1. Focus on Your Posture

Proper posture plays a significant role in walking speed. Standing tall with good posture allows you to move more efficiently and with less effort. Here’s what you can do:

• Stand tall: Imagine a string pulling you up from the top of your head. Keep your back straight and shoulders relaxed.
• Engage your core: Activate your abdominal muscles as you walk to maintain balance and support your spine.
• Avoid slouching: Keep your chin up and your eyes forward to avoid hunching, which can slow you down.

Good posture not only helps with walking speed but also improves your endurance and reduces the risk of injury.

2. Improve Your Walking Technique

The way you walk affects your speed. Small changes to your walking technique can make a noticeable difference. Here’s how to improve:

• Take longer strides: Instead of short, quick steps, try to take longer strides. Avoid overexaggerating the length, but a slightly longer stride will naturally increase your pace.
• Increase your cadence: Aim to take more steps per minute, even if they are shorter steps. It’s the rhythm that counts.
• Swing your arms: Arm swing is crucial for speed. Keep your arms bent at a 90-degree angle and swing them forward and backward as you walk. This movement helps propel your body forward and contributes to faster walking.

3. Build Leg Strength and Endurance

Stronger leg muscles allow you to walk faster and for longer periods without fatigue. To improve your leg strength:

• Strength training exercises: Incorporate exercises like squats, lunges, calf raises, and step-ups to target your leg muscles.
• Hill walking: Walking uphill is a great way to build strength and endurance. You’ll engage your calves, hamstrings, and glutes more than when walking on flat ground, which will improve your overall walking power.
• Interval training: Alternate between walking at a moderate pace and walking at a brisk pace. This will push your muscles to work harder, increasing your speed over time.

4. Wear the Right Shoes

Your choice of footwear is essential for maximizing walking speed. Ill-fitting or uncomfortable shoes can slow you down and cause discomfort, which will eventually make you less likely to walk. To ensure comfort and speed:

• Pick lightweight, supportive shoes: Choose shoes with a flexible sole that provide arch support and cushioning. The lighter the shoe, the less energy you’ll expend as you walk.
• Wear moisture-wicking socks: Wet or blister-prone feet can hinder your walking performance. Opt for moisture-wicking socks to avoid discomfort and blisters.

5. Mind Your Breathing

Proper breathing can significantly impact your walking speed. Shallow breathing can cause fatigue and slow you down. Focus on deep belly breathing to enhance your stamina:

• Breathe through your nose and out through your mouth: This controlled breathing technique allows you to take in more oxygen, boosting your energy and performance.
• Coordinate your breathing with your steps: For example, inhale for two steps and exhale for two steps. This rhythmic breathing will help keep you from getting winded.

6. Warm-Up and Stretch

Before increasing your walking speed, always warm up your body. Stretching and preparing your muscles can prevent injury and improve performance:

• Warm up: Start with a few minutes of slow walking to get your body accustomed to the motion.
• Dynamic stretches: Perform leg swings, hip circles, and lunges to loosen up your muscles and joints.

Stretching your calves, hamstrings, and quads after walking can also help maintain flexibility and prevent stiffness, which can slow you down in future walks.

7. Stay Consistent and Track Your Progress

Just like any fitness goal, increasing your walking speed requires consistency. Set realistic goals and track your progress over time.

Using a pedometer or fitness tracker can help you monitor your steps and time, giving you insights into your speed and allowing you to adjust your routine as needed.

8. Stay Hydrated and Fuel Your Body

Dehydration can affect your walking performance, making you feel sluggish and tired. Ensure you’re staying hydrated, especially on longer walks. Proper nutrition is also key to boosting your energy levels:

• Eat a balanced meal or snack before walking: A small meal rich in carbohydrates and protein will provide sustained energy. A banana or a handful of nuts is a great option.
• Hydrate well: Drink water before, during, and after your walk, especially if you’re walking in hot or humid conditions.

9. Incorporate Speed Walks into Your Routine

If you want to get faster, practice walking at a brisk pace for short bursts. Speed walking intervals challenge your body to increase its pace, which can make regular walking feel easier. For example:

• Walk briskly for 30 seconds, then return to a normal pace for a minute. Repeat this interval several times to train your body for faster movement.

10. Choose the Right Walking Path

The terrain you walk on can also affect your speed. Opt for smooth, even surfaces for the fastest pace. Walking on soft sand or uneven trails requires more energy and slows you down.

However, slightly inclined surfaces or paved paths provide the perfect balance for improving speed without excessive strain.

Running coach, marathon runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.